Health Coach

Health Coach

Monday, June 27, 2016


So many of us have experienced CANCER in some form, Its not something we want to think about, but it is so important to have the tools through nutrition to help fight it.

My personal experience with cancer really hits home. It is now my turn to try to help others through nutrition. Nutrition plays such a huge part in prevention, treatment and recovery.

Please join us tonight VIA phone, RSVP for the call in info

Sunday, June 26, 2016

Keeping a strong healthy brain

Store shelves are drowning is books and magazines dedicated to the care and maintenance of your body. Your abs, your thighs – even your heart – get special attention. But what about your mind?
Why does it seem like the brain, your most important part, is left to fend for itself? Even if there are no bookshelves dedicated to it, you can feed and improve your brain just like any other body part, with more important, more life-altering results.
One of the greatest fears and dangers of growing older is Alzheimer’s disease, the most common form of dementia. Alzheimer’s disease is a neurodegenerative disease that is progressive and irreversible. It changes behavior, erases personality and impairs memory and thinking, by causing the brain to develop abnormal protein deposits and tangle nerve fibers that damage brain cells.
The chances of developing Alzheimer’s disease are partly genetic, but current research is uncovering several lifestyle and dietary factors that also play a role. In other words,
you can prevent brain drain with your eating and exercise decisions.

Check out the following health tips to help maintain your brain power:

1. Be a Mover and Shaker
Daily physical activity can lower the risk of developing Alzheimer’s disease. Exercise increases blood flow to the brain, bathing it with vital nutrients and oxygen. Exercise also helps control cardiovascular disease, stroke, diabetes and weight. All of these increase the risk for Alzheimer’s disease. Work that heart muscle, for 30 minutes daily if possible, by walking, swimming, biking, golfing, or hiking.
2. Be a Thinker
Keeping the mind active can help lower the risk for Alzheimer’s disease. Stimulate your brain with board games, cards and puzzles. Read a book, magazine or newspaper. Sing a song, play an instrument or learn a new language. These brain-challenging activities increase the blood flow, establish more connections between the brain cells and stimulate brain cell growth.
3. Go Fishing
Eating fish and other food sources high in omega-3 fatty acids can reduce one’s risk of Alzheimer’s disease. Omega-3 fatty acids are important components of brain cells and may help to reduce inflammation of the brain. Omega-3 fatty acids also help to protect arteries and improve blood flow to the brain. So go fishing for some salmon, sardines, tuna, shrimp, shellfish, walnuts, olives, olive oil, canola oil, soybean oil, flaxseed, and flaxseed oil…all excellent sources of omega-3 fatty acids.
4. Fat Attack
Saturated fat and trans fatty acids may increase the risk for Alzheimer’s disease. These unhealthy fats are found in high-fat meats, high-fat dairy products, many margarines and other processed foods. They promote the buildup of the Low Density Level Lipoproteins (LDL), the "bad" cholesterol. This may cause a narrowing of the arteries, reduce blood flow to the brain, and cause inflammation.
5. B-Vitamins
Preliminary research is showing a connection between folate, vitamin B-12, and vitamin B-6 intake and Alzheimer’s disease. It appears that people with Alzheimer’s disease have higher levels of homocysteine (a body chemical that causes arteries to clog) in their blood. Although homocysteine levels naturally increase with age, high levels are also due to a diet low in folate, vitamin B-12 and vitamin B-6. Until more is uncovered about this chemical’s effect on the brain, eat a diet high in the B-vitamins. For vitamin B-12, reach for lean meats, fish, chicken, milk and cheese. For vitamin B-6 and folate, include more dark green leafy vegetables such as kale, spinach, and collard greens, broccoli, oranges, orange juice, lima beans, asparagus, whole grains, and fortified grain products
6. Antioxidants
The brain can be damaged by free radicals in the body and their oxidation effect. So eating a diet high in antioxidants (vitamin E and vitamin C) can help lower the risk of these harmful effects and protect the brain. Dietary sources of vitamin E include whole grains, nuts, seeds, milk, egg yolks, wheat germ, and vegetable oils. Vitamin C sources include citrus fruits, kiwi, Brussels sprouts, broccoli, cabbage, tomatoes, strawberries, potatoes, and peppers.
7. A Boost with Blueberries
Blueberries contain compounds that can improve short-term memory, navigational skills, balance and coordination. Current research indicates that blueberries can boost weakened neuron signals. Blueberries contain this powerful punch whether fresh, frozen or dried. Enjoy them by the handful, add them to your cereal, muffins, and pancakes, or whip up a blueberry-yogurt smoothie.
8. Stop Smoking
Smokers are more than twice as likely to develop Alzheimer’s disease as non-smokers. Smoking decreases blood flow to the brain, starving it of oxygen and nutrients. The best defense is to stop smoking, but beta-carotene and flavonoids found in foods may help to offset the effects of smoking to some degree. If you continue to smoke, add more colorful fruits and veggies to your diet. Eat more kale, carrots, broccoli, spinach, cranberries, green and black tea, and legumes.
9. Healthy Heart
High blood pressure, high cholesterol levels, cardiovascular disease and diabetes may also increase the risk for Alzheimer’s disease. Once again, anytime blood vessels are damaged, the blood supply to the brain can be affected. It is important to know your numbers. Monitor your blood pressure reading, lipid profile tests, and blood glucose tests. See your physician regularly. Make appropriate dietary, lifestyle, and medication changes that are necessary to keep your body at peak performance
10. Stress
Studies have shown that chronic, excessive stress may alter the brain structure. This makes the brain more susceptible to damage by free radicals in the body and can result in neuron damage. To manage stress, try practicing meditation, muscle relaxation, yoga, or T'ai chi. Talk to a mental health professional, or sign up for a stress management class.
11. Ginkgo Biloba
In the United States, Ginkgo Biloba is sold as a dietary supplement for memory enhancement. It is thought to protect the brain by reducing oxidation damage to the cells. Research HAS NOT shown Ginkgo Biloba to protect against Alzheimer’s disease & People with severe dementia showed no improvement when given Ginkgo Biloba. Most of the studies used between 120 milligrams to 240 milligrams daily.
12. Weighty Issues
There could even be a link that some People are less likely to develop Alzheimer's disease when a Body Mass Index of 20-27 is maintained but not definite.
Weight change is very common with those who have been diagnosed with Alzheimer’s disease:
  • In the early stages of the disease, some gain more than 5% of their initial body weight.
  • In the later stages, weight loss of 5%-10% is common. The risk of excessive weight loss increases with the severity of the disease.
13. Spice Up Your Life
The yellow spice turmeric may reduce the risk of Alzheimer’s disease. This spice is used in Indian cuisine and is a major ingredient in curry powder. Sprinkle on potato soup, chicken soup, omelets, chicken entrees, veal, and cream sauces.

This is the only brain you’ve got. With some simple maintenance, it can perform as well as your body does for years to come.

Wednesday, June 22, 2016

Show me the science

Really, if you think about it, how many supplements out there have Clinical Research with published medical & scientific journals and the clinical research in on going. Show me the science is a important question to ask.

How many of those supplements have research studies that have been conducted in leading hospitals and universities around the world?

One item that I do not consider a supplement but whole food nutrition with a nutrition label, Juice Plus + that I also suggest to my clients.

You can't go wrong with fruits, veggies & berries (real food), safe enough for pregnant & breast feeding mommies, safe for babies. Juice Plus a company that puts kids health at high importance, yes kids eat for free!! 4 years of age to college age gets theirs for free up to 4 years with every adult order.

IMAGINE................................ if you could protect and repair your or your babies DNA??  Helps with Heart health & inflammation, helps support cancer patients.  Its is so possible with whole food nutrition witch is why Juice Plus+ help you in your health journey. Heal your body from the inside out.

CLINICAL RESEARCH, more than 30 research studies

Feel free to read: more than 20 prestigious medical and scientific journals have published studies on Juice Plus+

TOWER GARDENS a great way to support a healthy lifestyle   :o)

Friday, June 17, 2016

Warm Black Bean and Corn Quinoa Salad

This salad has become a favorite with plenty of flavor, full of nutrition & high in fiber. I have heard it over and over, Quinoa has no flavor or I just don't know how to make it. I always have people shocked that it's a Quinoa salad, so good, so healthy and easy to make. Great alone or served with a meal. I personally think this is a year round salad good cold or warm, preferably warm.

Serves: 8

  • 1½ cups uncooked quinoa
  • 3 cups vegetable broth
  • 3 TBSP olive oil
  • 1 red pepper, finely chopped
  • 1 jalapeño, finely chopped, seeds and ribs removed for a milder flavor
  • 1 small shallot, finely chopped
  • 2 garlic cloves, minced
  • 12oz frozen sweet corn
  • 15 oz Low Sodium Black Beans, rinsed and drained
  • kosher salt and fresh ground pepper, to taste
  • 1 tsp chili powder
  • ½ tsp cumin
  • 3 TBPS chopped fresh cilantro
  • 2 TBPS fresh lime juice
  • diced avocados and lime wedges for serving

  1. First, cook quinoa according to the directions. I cook 1½ cups of quinoa in 3 cups of vegetable broth instead of water to increase flavor.
  2. Heat 3 TBS of olive oil in a large sauté pan. Add red pepper, jalapeno, shallot, and garlic. Sauté over medium heat for about 5-7 minutes.
  3. Then add frozen corn, black beans, salt and pepper, and all seasonings. Mix well and cook over medium heat until corn and black beans are heated thoroughly.
  4. In a large serving bowl add quinoa, black bean and corn salsa, chopped cilantro, and lime juice. Gently combine until all flavors are distributed evenly.
Diced avocados are wonderful with this salad. I often present the avocado on the side for individual serving.

Recipe shared from
Author Audra

Monday, June 13, 2016

Fueling Your Body Before and After Each Workout

Have you ever tried to drive your car with your gas light on? If you have, you’re aware of how poorly your car performs with an empty tank compared to a full tank. Your body is the same way! It needs the proper fuel to perform to the best of its ability, whether it’s low or high intensity. But did you know that different workouts call for different pre- and post-workout snacks? Let us guide you on the best before and after snacks and meals for each workout to make sure you get the most out of it!

Pre-Workout FoodsThe best pre-workout snacks are rich in healthy carbs. Yes, you read that correctly—carbs! But like noted, they must be healthy carbs. These snacks must also have moderate levels of protein and a small fat source. Eating protein before exercising supplies your muscles with amino acids for muscle repair and growth. Here are some of our favorite snacks and meals to eat before each kind of workout!
Low intensity: If you’re about to do a low intensity workout, eat some Greek yogurt or oatmeal with fruit! It’s a great way to give your body the carbs it needs to power through. Fruit is a key component because it’s high in carbs and simple sugars that give you that extra boost of energy you need to finish strong! Greek yogurt is packed with high-quality protein, while oatmeal will gradually release carbs into your bloodstream throughout your workout.
High intensity: If you’re about to engage in a workout with high intensity and want a pre-workout snack, make whole grain toast with almond butter and bananas your go-to! Whole grain toast is a great source of carbs, and almond butter and bananas make for great pairing partners. The sliced banana will give a kick of potassium, which can prevent potential muscle cramps, while the almond butter will give you that smidge of protein you need. This combination will provide you with the energy you need to give your workout your all!
If you want a pre-workout meal, try some tuna and brown rice. Tuna is packed with lean protein and omega-3 fatty acids, which give your joints the extra cushioning they need! Brown rice has the carbs that’ll provide your body with glucose, the body’s main energy source for exercise. Try this tuna stir fried rice variation to keep you powering through a 45+ minute workout!
Post-Workout FoodsWhile different pre-workout snacks and meals are required, post-workout foods remain the same regardless of intensity! So whatever your workout was, make sure you’re eating or drinking something that combines protein and carbohydrates 30 minutes to an hour post-workout. Fueling this way will not only refill energy stores and build and repair your muscles that were broken down, but also keep your metabolism burning strong! If you aren’t able to eat a full meal right after your workout, have a snack within 20 minutes of your training and a meal within two hours.
Your post-workout meal should include complex carbs and also be loaded with lean protein. For a meal with complex carbs, try these quinoa stuffed sweet potatoes! To make sure you’re also getting the lean protein you need, just add some chicken or white fish.
Giving your body the right nourishment before and after you exercise will not only optimize your workout, but it will also give you the proper energy to power through! What are some of your favorite pre-workout and post-workout meals or snacks?